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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 7 days ending Jan 24, 2011:

activity # timemileskm+mload
  Cycling8 3:37:48 61.46(16.9/h) 98.91(27.2/h) 116535.7
  Running3 1:55:22 13.41(8:36) 21.58(5:21) 234307.1
  Orienteering6 1:38:36 13.33(7:24) 21.45(4:36) 235141 /154c91%493.0
  Total15 7:11:46 88.2(4:54) 141.95(3:03) 585141 /154c91%1335.8
  [1-5]15 7:10:02

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Monday Jan 24, 2011 #

7 AM

Cycling 24:34 [3] 12.43 km (30.4 kph) +26m
shoes: Exustar E-SR540

5 PM

Cycling 26:21 [3] 12.32 km (28.1 kph) +11m
shoes: Exustar E-SR540

Running 43:44 [3] 6.9 km (6:20 / km) +91m 5:57 / km
shoes: Exustar E-SR540

Run around the block with Riki and Andy. Felt supprisingly good after a weekend of hard racing.

Sunday Jan 23, 2011 #

10 AM

Orienteering race 16:53 [5] **** 4.3 km (3:56 / km) +2m 3:55 / km
spiked:26/28c shoes: Asics Gel-Speedstar II

Was in 5th place overnight so I was out to keep it right how it was.

Had an Ok start this morning but Rasmuss had almost caught me by the long leg to 13 so I went hammer and tongs to stay ahead out to the right...then just when I thought I had it sorted I couldnt figure out where to go in off the main road as the opposite side of the road had no intersections on it....So I ended up cutting in too early into the bowling club which also wasnt on the map....fuck! sorted it out pretty quick but I had lost a lot of time and continued to go hard trying to catch back up to Rasmuss and in the process didnt see a few short cuts....Continued to push hard to the end and managed to pick up some finish split points.

Bad Navigation but probably the first race of the weekend where I felt I had comfortable ammounts of speed to burn....conceded a place to Carsten by 6-7 sec

http://maps.mjsmithson.com/show_map.php?user=tane&...
2 PM

Orienteering race 15:52 [5] **** 3.59 km (4:25 / km) +17m 4:19 / km
spiked:25/28c shoes: Asics Gel-Speedstar II

So into 6th place on the final race, about 8 secnds to Carsten and Bryn about 10 behind. Was feeling fast and like I really wanted to run hard....but just left the orienteering brain behind on the course where I needed it the most. Didnt plan ahead very well and ran like a headless chicken back to the old style of my orienteering. I was pretty disapointed with myself after this one cause I had the potential and I threw it away. Ended up 7th behind Bryn and Carsten and darren crept up into 8th just 12 seconds behind.

http://maps.mjsmithson.com/show_map.php?user=tane&...
http://maps.mjsmithson.com/show_map.php?user=tane&...

Saturday Jan 22, 2011 #

9 AM

Orienteering race 13:53 [5] **** 2.88 km (4:49 / km) +61m 4:21 / km
spiked:23/25c shoes: Inov8 X-Talon 212

Good race, good speed control and stayed on the money most of the race.

http://maps.mjsmithson.com/show_map.php?user=tane&...
2 PM

Orienteering race 17:52 [5] **** 3.46 km (5:10 / km) +86m 4:35 / km
spiked:21/23c shoes: Inov8 X-Talon 212

Mistake on 6, Karl caught me on 10 when I cut down the fence line which was slow. Made small mistake in the chaos at the end and then Karl with me following made a complete cock up of the last control.

http://maps.mjsmithson.com/show_map.php?user=tane&...
7 PM

Orienteering race 17:06 [5] **** 2.66 km (6:25 / km) +68m 5:42 / km
spiked:21/23c shoes: Inov8 X-Talon 212

Could see Bryn right from the start. Heard him ahead of me on the way to 3, hesitant on the early controls in the bush. Rasmuss caught me at 7 and we caught Bryn at 8. Stuffed up 11 after watch everyone else cock it up from above on the hill before the start....then really quick through the trees to the hill sprint. Got a bit wayward on 16, then I had to read my map! From about 18 I heard a beast breathing hard behind me and eventually let him go past....and then it was all on a massively fast pack sprint downhill through the gulley with branches flying past....somehow Karl appeared at the last control in front of me and then it was a mad dash down the awesome finish chute trailing behind all those id been running with.

http://maps.mjsmithson.com/show_map.php?user=tane&...

Friday Jan 21, 2011 #

7 PM

Orienteering race 17:00 [5] *** 4.55 km (3:44 / km) +1m 3:44 / km
spiked:25/27c shoes: Asics Gel-Speedstar II

Not super fast...key to good orienteering: dont follow Brent.

http://maps.mjsmithson.com/show_map.php?user=tane&...

Thursday Jan 20, 2011 #

7 AM

Cycling 26:04 intensity: (30 @0) + (1:22 @1) + (3:32 @2) + (12:35 @3) + (8:05 @4) 12.38 km (28.5 kph) +27m
ahr:148 max:169 shoes: Exustar E-SR540

5 PM

Cycling 26:25 intensity: (1 @0) + (45 @1) + (6:30 @2) + (17:20 @3) + (1:43 @4) + (6 @5) 12.62 km (28.7 kph) +1m
ahr:142 max:184 shoes: Exustar E-SR540

Wednesday Jan 19, 2011 #

7 AM

Cycling 28:06 intensity: (2:29 @1) + (3:43 @2) + (13:11 @3) + (8:43 @4) 12.26 km (26.2 kph) +22m
ahr:147 max:170 shoes: Exustar E-SR540

5 PM

Cycling 27:06 intensity: (52 @1) + (6:54 @2) + (13:32 @3) + (5:48 @4) 12.45 km (27.6 kph) +3m
ahr:145 max:169 shoes: Exustar E-SR540

6 PM

Running 34:59 intensity: (29 @0) + (27 @1) + (5:36 @2) + (24:22 @3) + (4:05 @4) 6.18 km (5:40 / km) +143m 5:04 / km
ahr:142 max:172 shoes: Asics GT-2150 (1)

Tuesday Jan 18, 2011 #

7 AM

Cycling 26:03 intensity: (19 @0) + (1:42 @1) + (4:13 @2) + (12:19 @3) + (7:30 @4) 12.4 km (28.6 kph) +22m
ahr:146 max:168 shoes: Exustar E-SR540

5 PM

Cycling 16:50 intensity: (25 @0) + (1:46 @1) + (3:32 @2) + (11:07 @3) 6.91 km (24.6 kph)
ahr:136 max:156 shoes: Exustar E-SR540

Running race 16:39 intensity: (5 @2) + (9 @3) + (52 @4) + (15:33 @5) 5.0 km (3:20 / km)
ahr:185 max:195 shoes: Asics Gel-Speedstar II

Another slow 5km... in the rain this time though....Just wasnt feeling it tonight. Hopefully I can back it off a bit for the next couple of days before Sprint the Bay....and hopefully its not raining too much there either....

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics Gel-Speedstar II

Warm down with Carsten again watching all the fun runners having fun :)

Cycling 16:19 intensity: (2:10 @1) + (8:37 @2) + (5:32 @3) 5.14 km (18.9 kph) +4m
ahr:132 max:149 shoes: Exustar E-SR540

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